Examples of Snacks Starchy snack: 1 small plain bagel (71g) = 195 calories or 1 granola/cereal bar (28 g) = 134 calories or 2 slices of whole wheat bread (2*28g) = 140 calories or 8 pretzels unsalted (50g) = 190 calories Source of complex carbohydrates, this snack will provide you the energy you need in-between meals or after exercise/practicing a sport. Raw vegetable salad: Light salad dressing - 2 tablespoons (31 g) = 50 calories Vegetables for the salad: any vegetables (lettuce, coleslaw, endive, carrots…) Raw vegetables, sources of vitamins and minerals, are an important part of your healthy diet. Dairy: Low- fat plain yogurt (1 cup - 245 g) = 154 calories Low- fat cottage cheese 1% fat (1 cup - 226 g) = 164 calories Milk reduced- fat 2% fat (1 cup - 244g) = 121 calories Dairy products are the main sources of calcium, which you need for the maintenance of your bones and for the prevention of osteoporosis. Fresh Fruit: For information, 1 apple raw (138g) = 81 calories 3 apricots (102g) = 51 calories 1 pear (122g) = 51 calories 1 medium banana (118g) = 109 calories 10 cherries (68g) = 49 calories 1 medium kiwi (76g) = 46 calories 1 cup of mango (165g) = 107 calories 1 orange (131g) = 62 calories 1 nectarine (136g) = 67 calories 1/2 grapefruit (120g) w/out sugar = 38 calories Raspberries 1 cup (123g) = 60 calories Strawberries 1 cup (166g) = 50 calories 1 Tangerine (84g) = 37 calories Fruit are good sources of fiber and vitamins. We recommend you eat different types of fruit and also  take advantage of the different vitamins and minerals they contain. The calories provided vary from  one fruit to another according to the amount of fructose present in the fruit.